THE WORKOUT PHASE 2

[Pages:39]THE WORKOUT PHASE 2

TRAINING GUIDE

PHASE 2

THINGS TO KNOW:

Welcome to Phase 2! This stage we are going to focus heavily on developing your body's strength and prepare yourself to reach the next level in your fitness goals. This stage the work-outs are going to start to get a bit more challenging. Don't worry! Remember, you will measure how much something means to you by what must sacrifice for it. It may be hard work, but i promise you that it will be worth it in the end! If you are just starting out right now, it is highly recommended that you review the "front matter" documents, especially the education part. This workout is based on 3 - 4 circuits a day. Each circuit will have between 3 - 5 exercises that are to be done with as little break as possible. Between each circuit, you may take a 1 minute break. This stage introduces a concept called the "active break", read about it in the new concepts section!

NEW CONCEPTS:

"ACTIVE REST" In-between sets, we recommend a 60 second break. However, with the active rest, your break is going to be an activity that is usually holding a static position. The active rest is a great way to challenge yourself and its really to simulate how a kick boxer works out; keeping the heart rate up and letting your body burn fat! Equipment ? Medicine Ball ? Bench for Step (you may substitute with 2 stools or chairs) ? Band (Long) ? Band (Short)

2

DAY ONE ? UPPER BODY

CIRCUIT ONE ? COMPLETE 4 SETS

1) 1-2-1-2 ? 15 REPS PER SIDE

2) 5 SHUFFLES LEFT

3) PUSH-UPS ? 5 REPS

4) SIT-UPS ? 10 REPS

5) BURPEE - BENCH JUMPS ? 5 REPS

*REPEAT BUT SHUFFLE RIGHT COMPLETE EACH SET AS QUICK AS POSSIBLE, WITH A 1 MINUTE BREAK BETWEEN CIRCUITS.

3

DAY ONE ? UPPER BODY

CIRCUIT TWO ? COMPLETE 4 SETS CIRCUIT THREE ? COMPLETE 4 SETS

1) CHIN-UPS UNTIL FAILURE

1) SIDE TO SIDE ? 12 REPS

2) SIDE TO SIDE PUSH-UPS ? 10 REPS

3) 360 DEGREE MOUNTAIN CLIMBER ? 30 REPS

4) HOLD PUSH-UP ? 30 SECS

4

DAY ONE ? UPPER BODY

CIRCUIT FOUR ? COMPLETE 4 SETS

1) PUSH-UP WALK 5 STEPS LEFT, 5 PUSH-UPS 3) PUSH-UP WALK 5 STEPS BACK, 5 PUSH-UPS

2) PUSH-UP WALK 5 STEPS FORWARD, 5 PUSH-UPS 4) PUSH-UP WALK 5 STEPS RIGHT, 5 PUSH-UPS

5) HOLD PUSH-UP ? 30 SECS / SLOW PUSH-UPS ? 5 REPS

5

DAY THREE ? CARDIO

CIRCUIT ONE ? JOGGING

ALTERNATE WORKOUT ? SKIPPING

COMPLETE ONCE

REPEAT 5 TIMES

? WALKING 1 MIN ? 10 MIN OF JOGGING ? 5 MIN OF WALKING ? 10 MINS OF JOGGING

? SKIP 2 MIN ? 1 MIN BREAK ? SKIP 2 MIN ? 1 MIN BREAK

CIRCUIT TWO

10 MINUTE COOLDOWN AND STRETCH

CIRCUIT TWO

10 MINUTE COOLDOWN AND STRETCH

6

DAY FOUR ? LOWER BODY

CIRCUIT ONE ? COMPLETE 4 SETS CIRCUIT TWO ? COMPLETE 4 SETS

**ACTIVE BREAK TODAY: HOLD SQUAT FOR 20 SECONDS

1) LONG JUMPS ? 5 REPS

1) KICK OUTS ? 20 REPS PER LEG

2) WALKING LUNGES ? 20 REPS

2) HEEL RAISES ? 20 REPS

3) LUNGES + KNEE ? 20 REPS

3) SINGLE STRAIGHT LEG DL ? 20 REPS

4) SIDE LUNGES ? 20 REPS

4) GLUTE BRIDGE ? 20 REPS

COMPLETE EACH SET AS QUICK AS POSSIBLE, PERFORM ACTIVE BREAK BETWEEN SETS AND TAKE A 30 SECOND BREAK 7

DAY FOUR ? LOWER BODY

CIRCUIT THREE ? COMPLETE 4 SETS

**ACTIVE BREAK TODAY: HOLD SQUAT FOR 20 SECONDS

1) BURPEES ? 5 REPS

2)

4)

3)

4) SQUATS ? 20 REPS

1)

2) FRONT KICK ? 10 REPS PER SIDE

5) JUMPING SQUATS ? 10 REPS

3) KNEES ? 10 REPS PER SIDE

COMPLETE EACH SET AS QUICK AS POSSIBLE, PERFORM ACTIVE BREAK BETWEEN SETS AND TAKE A 30 SECOND BREAK 8

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download